OFF SEASON TRAINING / DEFENSEMEN

Week 4 · Lateral Conditioning & Point Shot

The shot from the blue line is a ground-up sequence, so it gets trained as one — pattern first, then load, then speed. The rest of the session is the lateral and backward work no forward ever has to do. Deload. Loads come down and bar speed comes back. You are absorbing week 3 here, not adding to it.

Warm-UpPoint Shot PowerLateral & Backward DriveConditioningTrunk+1 more

SECTIONS

BLOCKS

EXERCISES

MOVEMENTS

TOTAL SETS

~48' EST.

● SIGN IN TO TRACK

Sign in to run the session clock, log weights and reps, restore drafts, copy your previous session, and save this workout to history.

● WARMUP

Warm-Up

EXERCISES

TOTAL SETS

Stationary Bike

1 sets4 min repsEasy — you want fresh legs, not warm-up fatigue.Rest 0

World's Greatest Stretch

1 sets5/side repsRest 0

Glute Bridge

1 sets15 repsRest 0

Banded Monster Walk

1 sets10 steps each way repsRest 0

Pogo Hop

1 sets15 repsShort ground contacts. This is the nervous system waking up.Rest 0

Dead Bug

1 sets6/side repsRest 0

● STRAIGHT SETS

Point Shot Power

EXERCISES

TOTAL SETS

B13 SETS

Landmine Rotation

3 sets8/side repsNow load the pattern. Heavy, controlled, hips leading.Rest 90

● SUPERSET

Lateral & Backward Drive

EXERCISES

TOTAL SETS

A13 SETS

Lateral Sled Drag

3 sets20 m/side repsStay in a low stance the whole length. This is a defensive gap, dragged.Rest 90

A23 SETS

Backward Sled Drag

3 sets20 m repsKnees over toes, low and steady. Bulletproofs the knee for backward skating.Rest 90

● STRAIGHT SETS

Conditioning

EXERCISES

TOTAL SETS

D15 SETS

Slideboard Intervals

5 sets45 s / 90 s repsShift length: 45 s on, 90 s off. The closest thing to skating you can do in a gym.Rest 0

● SUPERSET

Trunk

EXERCISES

TOTAL SETS

A13 SETS

Side Plank

3 sets30 s/side repsHips stacked and lifted. Hockey is played in the frontal plane; brace there too.Rest 45

A23 SETS

Ab-Wheel Rollout

3 sets8 repsRibs down. Go only as far as you can keep the low back from arching.Rest 60

● COOLDOWN

Cool-Down

EXERCISES

TOTAL SETS

Half-Kneeling Couch Stretch

1 sets45 s/side repsTailbone tucked, down-glute squeezed.Rest 0

Supine Figure-Four Stretch

1 sets45 s/side repsRest 0

Stationary Bike

1 sets4 min repsVery easy — flush the legs.Rest 0

Week 4 · Lateral Conditioning & Point Shot

Track your workouts and more